Inside90™ Throwing System

A simple system for building a healthy, efficient, repeatable throw.

Virgil's drawing of a pitcher: the throwing arm loads inward toward the head, Inside90

The bridge to your throw

The drill is the instruction. Every tool gives instant feedback: when the movement flows, you feel it. When it breaks down, the drill stops working, so you know right away.

Inside90™ Throwing System

  1. Build the pattern

    The Rev Throw

    Rhythmic, repeatable reps with instant feedback.

  2. Own the pattern

    Plyo balls Coming soon

    Different weights, off a wall, at a target. All your focus goes to how you move.

  3. Bring the whip

    Catch play

    Take the same whip and power to your catch play.

  4. Play your game

    Game time

    Use the pattern in the game and execute the play.

Inside90™ Throwing Sequence

The torso is the engine. The arm is the whip.

Every throw has three arcs that add momentum: Load, Rev, Accelerate.

  1. 01Load

    Load the ball inward.

    Get the arm up, out of the glove and moving inward. As the ball leaves the glove, the arm begins its path upward, with the hand and ball working inward toward the back of the head. The arm may extend at first as it builds momentum. The key is that the hand and ball keep working inward, toward the throwing ear, not outward, as the arm moves into the Rev.

  2. 02Rev

    Feel the whip.

    The critical timing point in the throw. As the hand and ball work inward and behind the head, the thrower feels the whip. That's the signal for the body to rotate the torso and power the ball.

  3. 03Accelerate

    Pull the finish.

    The final arc of the throw. The hand pulls down through the ball as the arm whips to extension and into the finish, on line to the target. Pull through the finish, execute to target.

Get Inside90™

The checkpoints. The hand and ball work inward toward the head instead of pushing away from the body, and that signals the body to rotate.

Drawing of a thrower with the arm bent Inside90, hand and ball working inward toward the head
  1. The ball works inward.
  2. The arm is bent inside 90.
  3. The hand is above the shoulder.

Not a frozen position. An efficient path for the arm to move through.

Feel the Rev

The Rev tells the athlete when to turn the body. Wait for the ball to be ready. Feel the whip, then rotate.

Connected feels good

Disconnected doesn't

Can you feel the difference?

Every throw gives you feedback. Our goal is to help athletes recognize when a throw feels right, understand when something is off, and know how to make the adjustment themselves.

Virgil Vasquez

"If you can coach yourself, you don't need me. That's when you're playing free."

Virgil Vasquez

Inside90™ cues

  • Take the back of your fingers to your ear.
  • Your body was early, not your arm late.
  • Wait for the ball to be ready before you rotate.
  • Feel the whip.

Coaching tip

Ask, don't tell.

After a throw, ask: "On a scale of 1 to 10, how did that feel?"

Have your own number in mind and compare it to theirs. When the numbers match, they're learning to recognize what you're seeing. When they don't, there's more teaching to do.

The goal is for athletes to recognize, understand, and correct their own throws.

Go deeper

Why Inside90™ works

Throwing is a transfer of energy. As the body moves, energy has to travel through the system and ultimately into the ball. To master movement is to master that transfer. And to master that transfer, the body has to move through arcs and circles.

The way a thrower transfers energy through the joints is one sign of an efficient, powerful throwing pattern. The joints don't simply move from one position to another. They coil and uncoil, helping the body gain, transfer, and release energy through one connected sequence.

Think of it like wringing out a wet towel. You coil back to store energy. You uncoil forward to release it.

In the throwing arm, the shoulder coils into external rotation before uncoiling into internal rotation. The forearm also moves through its own rotational sequence, transitioning from supination toward pronation as the arm accelerates and continues through the finish.

These movements aren't isolated. They are connected arcs and circles working together as energy travels through the body, through the joints, through the arm, and ultimately into the ball. The joints are critical transition points. When movement becomes disconnected, energy can be lost through those transitions and additional stress may be placed on the system.

Inside90™ is the start of organizing that sequence. Instead of forcing the ball forward with a push, the athlete learns to move the arm through a path that allows the joints to coil, transfer, and release energy through continuous arcs and circles.

Built from the top down

Build the arm path. Then power the path. Before asking an athlete to rotate harder, move faster, or create more force, we want the arm traveling through a path that can handle those forces.

  1. First

    Arm up, hand inward, inside 90. Use the rotation of the torso as the engine to power the whip, with connected acceleration.

  2. Then

    Add the drive leg, the lead leg and the glove side.

Not a robotic throw

An athletic, connected, repeatable throw that feels good. The goal is not to make every athlete look the same. The goal is to give every athlete a movement framework from which their own throw can develop.

The goal is for the athlete to recognize the difference between connected and disconnected, and use the feeling of the Rev to organize the timing of the entire throw.

Baseball and softball Rev Throws hanging in a dugout

Train the system with the Rev Throw

An arm-path trainer that lets athletes feel the Inside90™ Throwing Sequence through a rhythmic, repeatable movement where the drill is the instruction. It doesn't replace throwing. It helps athletes understand their throw.

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